My diet for fat loss

[Luke87]

Hi everyone, just thought I'd share my current diet with you all, I have thought about the IF diet but I'm gonna stick to my current diet or tweak it as I go.

My maintenance is 1800kcal and I'm currently consuming 1700kcal, I know it's only 100kcal difference but this is not taking into consideration my activity level which is moderate. At the moment I'm 160lbs at 15% bf and 5ft10

Not sure if I'm consuming too little fat so any comments are welcome :-)

Cutting diet

Meal 1
1 slice pb hovis toast, whey shake with 250ml full fat milk

Kcal 516
Pro 45g
Carb 33g
Fat 33g

Meal 2*
Whey shake

Kcal 122
Pro 24g
Carb 0g
Fat 2g

Meal 3
100g chicken, 100g salad

Kcal 141
Pro 27g
Carb 4g
Fat 2g

Meal 4
Oats and whey bar with 1tbls pb

Kcal 430
Pro 25g
Carb 46g
Fat 18g

Meal 5
100g chicken, 50g brown rice

Kcal 226
Pro 32g
Carb 14g
Fat 3g

Meal 6*
Casein shake

Kcal 148
Pro 33g
Carb 3g
Fat 1g

Total
Kcal 1683
Pro 186g
Carb 100g
Fat 59g

[chill9]

A couple of questions, how old are you? How often to you exercise? What are your goals?

At a glance replace one of the shakes with food, they are supplements not replacements. Personally I would increase fat and decrease carbs.

[SpiderDan]

Lets have a quick list of the food choices:

Chicken
Brown Rice
Shakes
Oats
Milk
Bread

Have you considered micronutrients on this plan?

[Luke87]

I'm 24, current goal is to lose body fat and then do a clean bulk, I'm currently training 3 days a week. I did wonder if the fats were a little low

[Luke87]

Quote

Lets have a quick list of the food choices:

Chicken
Brown Rice
Shakes
Oats
Milk
Bread

Have you considered micronutrients on this plan?

I have with the protein as I'm trying to consume around 1g per 1lb of body mass but I'm not too sure where I stand or what I should be aiming for with the carbs and fats.

[chill9]

Have you thought about carb cycling? Is your diet andmacros the same everyday regardless of whether you train or not?

[Luke87]

Quote

Have you thought about carb cycling? Is your diet andmacros the same everyday regardless of whether you train or not?

Yes I've thought about maybe doing an IF diet but was just gonna hopefully tweak the diet I'm on now other than completely starting again. Yeh at the mo im consuming the same macros on training days and rest days

[chill9]

Well I would try lowering the carbs by about half on rest days. I would also increase calories on workout days.

[Luke87]

Quote

Well I would try lowering the carbs by about half on rest days. I would also increase calories on workout days.

Ok thanks for your help mate

[chill9]

No problem mate, it's all a balancing act. If you are losing weight to fast up the calories if too slowly lower them, it takes some time to get it right.